It happens to all of us in the workforce, a certain fatigue overcomes you; you check the time and low and behold, it’s 3:00 p.m.! It always happens around 3:00 p.m.- the dreaded afternoon slump. You wonder to yourself, ‘Did I have a bad sleep?’, ‘Did I forget to eat breakfast today?’, ‘Why am I so tired?’. You’ll be happy to know it’s not something you brought on yourself, its your circadian rhythm– your body’s internal clock.

Understanding your Internal Clock

All of us have a pretty similar clock; it runs on a 24-hour time period and dictates our sleep-wake cycle. Generally, we flip-flop between low and high energy cycles based on the time of day. We’re low when we wake up and are still feeling groggy, high when it hits mid-morning and after we’ve fuelled our bodies with breakfast, then our infamous mid-afternoon slump, followed by an early-evening high and then a final low before bed. Sound familiar? Certain factors can affect your circadian rhythm, like being a night-shift worker, daylight savings time, or having a baby keeping you up through the night, but for the most part, people typically experience their afternoon slump between 1:00-4:00 p.m.

How to Overcome It

The internet is certainly not short of tips and tricks for getting yourself through the afternoon, but here is a list of those backed by science:

• Fitness break. Getting your body moving, your blood flowing, will cause your senses to sharpen and in turn, get you more focused. Go for a quick walk or do a few stretches – something that will get you on your feet and out of your office chair.
• Don’t rely on caffeine to do the job. Christopher Barnes, an assistant professor at the University of Washinton, says caffeine really doesn’t consistently give you more energy. “The more dependent you are, the less benefit you gain from using it and the more you need it just to get to your normal level.” He suggests using caffeine strategically, like before a big meeting.
• Listen to music. Just like you would use upbeat, fast-paced music to get pumped up for a workout, or slow, chill music to relax, it can be a useful tool in waking up your senses during that afternoon lull too.
• Drink Fluids. Preferably water, but keeping your body hydrated plays a big roll in its performance, physically AND mentally.
• Eat a proper breakfast. Just like the importance of staying hydrated is important, so is the way in which you fuel your body. Skimping on or skipping your morning meal means depriving yourself of essential nutrients that aid in your focus, communication, problem-solving and productivity.

While all of these are helpful tips, it is also important not to expect ourselves to be running at 100% capacity all day long. Author, Carson Tate says, “Just as you wouldn’t expect yourself to walk at a brisk pace for eight solid hours, you shouldn’t expect yourself to be focused or think strategically for that amount of time.” Understanding the way your body works and then adapting your productivity style to it, can be effective in preventing burnout. The afternoon slump is the perfect time to take on some of your simpler tasks and give your brain a second to relax and regroup.

In closing, remember to get up from your desk and get in some physical activity, listen to music that will pump you up, drink proper fluids and ensure you’ve nourished your body. Don’t work on important or highly intellectual tasks during the afternoon lull and don’t depend on caffeine to push you through the day. Keeping these in mind will give you the best shot at overcoming that mid-afternoon slump every day.